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OUR BLOG

You’re All Built For This

By Nate Gagnon | In WOD | on October 29, 2018

Level One

A1. Ring Support Hold + Bottom of Ring Dip Hold

3 x :30 + :30 (bodyweight, box support, or band assisted) (unbroken or accumulate)

A2. Pull Up Hold and Negative

3 x 5 (hold 5 seconds at top and then control descent)

Level Two

A. Strict Muscle Up

3 x 2-4 (control eccentric)

or

Strict Chest to Ring Pull Up (high ring)+MU Transitions (low ring)+Ring Dip

3 x 5+5+5

 

B. 3 Sets for Max Reps

 

2:00 to Complete

15 Burpees

Max Ring Rows

-rest 1:00-

2:00 to Complete

20/16 Cal Row

Max Push Up

 

-rest 2:00 between rounds-

 

C. German Hang Stretch

2:00

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